Sports with underhand throwing include softball, cornhole, bocce, lawn bowls, and horseshoes. In each, players swing or move an arm below the shoulder to send a ball, bag, or shoe toward a target.
The motion can mean a fast pitch, a controlled toss, or a rolling delivery, depending on the sport. Here’s how the main examples differ, what the rules generally require, and how to choose a safe, accurate technique.
Which sports use underhand throwing?
Underhand delivery is central to some sports and simply a common technique in others. Softball uses an underhand pitch, while cornhole players toss bags toward a raised board. Bocce, lawn bowls, and horseshoes also involve sending an object toward a target with a low arm swing.
Not every sport that looks like an underhand throw uses the same action. In bowling and lawn bowls, the object is rolled along the ground. In bocce and cornhole, it is usually released through the air. That distinction affects technique, equipment, and the rules.
| Sport | What is sent toward the target? | Typical delivery | Best for |
|---|---|---|---|
| Softball | A ball | Underhand pitch from a pitching area | Players who want a fast-paced team sport |
| Cornhole | A fabric bag | Underhand toss toward a raised board | Casual play and target practice |
| Bocce | A large ball | Controlled toss or roll toward a smaller target ball | Social play with tactical choices |
| Lawn bowls | A biased bowl | Low, rolling delivery | Players who enjoy precision and strategy |
| Horseshoes | A horseshoe | Underhand or low sidearm toss at a stake | Backyard target play |
| Ten-pin bowling | A bowling ball | Low swing followed by a roll down the lane | Players focused on rolling accuracy |
How underhand throwing works in each sport
Softball: an underhand pitch with speed and control
In softball, the pitcher delivers the ball with an underhand motion. Fastpitch pitchers commonly use a windmill-style arm circle, while slow-pitch rules require a higher, arcing delivery. The exact requirements depend on the league and competition.
For a beginner, a stable stance and repeatable release matter more than trying to throw as hard as possible. Keep the motion comfortable, use the legs and trunk for support, and practice toward a catcher or net from a safe distance. Coaches can help adjust mechanics to suit the player’s age and level.
Cornhole: a low, controlled bag toss
In cornhole, players toss small bags toward a raised board with a hole. A smooth underhand swing helps the bag travel on a predictable arc. Too much force can send it past the board; too little can leave it short.
Many organized rules specify an underhand toss, but details can vary by event. Check the rules used for your game rather than assuming every casual or tournament format is identical.
Bocce and lawn bowls: aim for placement, not power
Bocce players try to place their balls close to a smaller target ball, often called the pallino. Depending on the situation, a player may roll a ball gently or toss it to reach a particular spot or move an opponent’s ball.
Lawn bowls uses a different kind of target play. Players roll a bowl toward a small target ball, often called the jack. The bowl is shaped to curve as it travels, so the player must account for its path rather than simply aim straight at the target.
Horseshoes and bowling: similar motion, different release
In horseshoes, players send a shoe toward a stake. A controlled underhand or low sidearm motion is common, but the throwing style and permitted technique depend on the rules in use. A consistent grip and release help more than an abrupt, forceful swing.
Ten-pin bowling also has a low arm swing, but the ball is released to roll down a lane. It is more accurate to call this a bowling delivery than an underhand throw. That difference matters because bowling technique emphasizes a smooth roll, balance, and lane targeting.
Softball, cornhole, and other underhand sports compared
The best choice depends on whether you want athletic movement, a simple target challenge, or a social game. Softball involves team play and more demanding movement. Cornhole and bocce are easier to set up casually, while lawn bowls rewards careful judgment of distance and curve.
| Option | Physical demand | What takes practice | Best for |
|---|---|---|---|
| Softball | Moderate to high | Pitching mechanics, fielding, and batting | Team competition and active play |
| Cornhole | Low | Controlling the toss arc and landing spot | Easy setup and relaxed group play |
| Bocce | Low to moderate | Choosing between a roll, placement toss, or knock-away | Social play with tactical decisions |
| Lawn bowls | Low to moderate | Reading the curve and judging weight | Measured, precision-focused play |
| Horseshoes | Low to moderate | Repeatable grip, swing, and release | Backyard target practice |
How to improve an underhand throw
Good underhand technique usually comes from a repeatable motion, not a bigger swing. Use these steps as a starting point, then follow the sport’s specific rules and coaching advice.
- Set your feet. Stand balanced, with enough room to swing your throwing arm without hitting another player or an obstacle.
- Choose a clear target. Look at the landing area, not only the far end of the playing space. A specific target makes it easier to judge distance.
- Keep the arm relaxed. Let the arm swing below the waist or shoulder as the sport requires. Tension can make the release jerky and harder to repeat.
- Use a comfortable backswing. Bring the arm or object back only as far as you can control. More force is not automatically more accuracy.
- Release smoothly. Let go at a consistent point in the swing. For a roll, guide the object close to the ground; for a toss, give it enough lift to reach the target.
- Finish in balance. Allow the arm to continue naturally, and avoid twisting sharply or stepping into another player’s space.
- Adjust one thing at a time. Change the release point, force, or aim separately. That helps you tell which adjustment improved the result.
For sports that use a ball or bag, start with short, gentle practice attempts. Increase the distance only after the release feels consistent. In softball, get instruction before adding speed, because pitching places repeated demands on the shoulder and arm.
Common mistakes and a useful safety tip
- Using too much force: A hard throw can reduce control. Start with a smooth motion and add power only if the sport calls for it.
- Aiming without judging distance: A target can look close but require a higher arc or softer release. Notice where each attempt lands and make a small adjustment.
- Copying another sport’s technique: A cornhole toss, softball pitch, and lawn bowls delivery all use different mechanics. Learn the movement that fits the object and rules.
- Ignoring the release: Players often focus on the backswing, but the point where the object leaves the hand strongly affects direction and height.
A common misconception is that every underhand motion is a throw. Some sports use an airborne toss, while others require a controlled roll. If you roll a bowling ball or lawn bowl, practice keeping it low and smooth instead of trying to lift it toward the target.
Before practice, clear the throwing area and make sure nobody is standing downrange. Use the correct ball, bag, or shoe for the activity, and stop if a movement causes pain. Children should use equipment suited to their size and play with adult supervision where appropriate.
Sports with underhand throwing range from competitive softball to low-key target games such as cornhole and bocce. The key difference is whether the sport calls for a fast pitch, an airborne toss, or a ground roll.
Choose a sport that fits the activity level and equipment you have, then practice a relaxed, repeatable release at a short distance. Once you can control direction and force, gradually work toward the target or game distance.